Thanks Hooligans for another great year of opens workouts! Couldn’t be more proud of everyone for stepping out of their comfort zone, supporting each other, and achieving long term goals, and surpassing your own expectations. “Stay Golden Pony Boy”
Warm Up: 6 Mins
Burpees to a song Then: Shoulder ROM Drills with PVC
Mobility & Shoulder Warm Up – 15 Mins
2 Supersets of: 10-15 reps of each of the following
Banded Reverse Flies
Banded Ws
DB Shoulder Press
Then:
Roll Triceps & Posterior Shoulder
Strength – Max out week – 12 Minutes
1RM Strict Press
Metcon: 9 Mins
3 Min M.E Row or Bike for Cals
3 Min M.E Burpees
3 Min M.E KB Swings (53/35)
Elite Competition Class – 3/19/18
1. Running Clock…
Minutes 0-5: Heavy Triple Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Heavy Single Hang Squat Snatch
2. Snatch Deadlift from Riser (2″)
5 x 3 @ 95%
Take 3 seconds to move from floor to knee level.
3. Back Squat
2 Rounds:
8 Reps @ 74%
rest 1 minute
6 Reps @ 79%
rest 1 minute
4 Reps @ 84%
rest 3 minutes
3. Conditioning
4 Rounds For Time:
9 Power Cleans (205/145)
12 Alternating Pistols (Total)
24 Heavy Rope Double Unders
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warm-up and to practice keeping your elbows high as long as possible.)
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 – 2 reps @ 60%
*Sets 3-5 – 2 reps @ 65%
*Sets 6-8 – 2 reps @ 70%
*Sets 9-10 – 2 reps @ 75%
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 @ 65-70%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 75-80%
D.
Three sets of:
Behind The Neck Push Press x 5 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Build over the course of the 3 sets.
